8 Reasons to Add Peanut Butter to Your Diet

There was a time when every school child had to have peanut butter in their lunch box. But as adults, we’ve discounted the health benefits of peanut butter. Many of us have given up on creamy spreads due to concerns that they contain too much fat. On the other hand, peanut butter has a surprising number of health benefits and is loaded with vitamins and minerals that can boost your health.

The Health Benefits of Peanut Butter

Peanut butter is high in fat, but it also contains many vitamins and minerals that your body needs to function properly. Because of this, peanut butter has many health benefits and you should consider including it in your diet.

1. It May Help Reduce Your Risk for Breast Cancer

A study that tracked nine thousand female participants from 1996 to 2010 found that eating peanut butter three times a week reduced the risk of breast cancer by nearly forty percent. More specifically, the study authors found that participants had a reduced risk of developing benign breast disease. By consuming peanut butter.

Breast cancer is known to be associated with benign breast disease, which is frequent. Senior research author Dr. According to Graham Colditz, approximately one in four women had a benign lesion that was verified by biopsy. “It’s very clear that there is a strong correlation between benign lesions and the risk of subsequent invasive breast cancer,” he said.

According to Colditz, the reason peanut butter provides protection is still a mystery. He pointed out that this could be due to the protein content. Aside from the fact that peanut butter has additional health benefits, preteens and teenage girls should not avoid it unless they are allergic. A few teaspoons a week can significantly reduce the chance of developing breast cancer in the future.

2. It Can Help You Lose Weight

Many avoid peanut butter due to concerns that it will cause weight gain due to its high fat content. It is interesting to note that the opposite is true. One of its health benefits is peanut butter’s ability to aid in weight loss. With eight grams of protein in just two tablespoons, the creamy spread is an excellent source of protein.

In addition, it contains twelve grams of good fat and more than two grams of fiber. By doing so, it can make you feel more satisfied and reduce the desire to eat later [2]. Due to its very low carbohydrate content, peanut butter has a very low blood sugar content. Not only does this make it a fantastic option for those with type 2 diabetes, it can also help prevent it.Weight gain [3]. However, don’t overdo it with peanut butter as it still contains a lot of calories. Any weight loss benefits of peanut butter can easily be reversed by consuming too many calories.

3. It’s Good For Your Brain

Because peanut butter is packed with vitamins and minerals, it can help improve memory and brain function. Niacin, zinc, magnesium and vitamin E are some of them. Age-related cognitive decline and Alzheimer’s disease have been shown to be inhibited by these vitamins [4]. In addition, peanut butter contains the bioactive substance resveratrol, which increases cerebral blood flow by up to thirty percent. It can improve cognitive function and reduce the risk of stroke [5].

4. It’s Rich in Antioxidants

Peanut butter is a good source of p-coumaric acid and other antioxidants in addition to resveratrol. Animal studies have shown that this antioxidant reduces arthritis [6]. In fact, peanuts contain the same amount of antioxidants as many fruits. One of the many health benefits of these foods is that they can reduce your chances of getting sick [7].

5. It Helps Your Muscles Recover

After a hard workout, the protein in peanut butter can aid in your recovery. The International Society of Sport Nutrition recommends that you eat high-quality protein within two hours of exercising. In addition to being a great post-workout snack until you can eat a full meal, peanut butter can help you achieve this [8].

6. It Can Help Control Your Blood Pressure

Peanut butter contains magnesium and potassium, which both help control your blood pressure. The fiber and protein content also help achieve this. It is important, however, to choose peanut butter that does not have any added salt [4].

7. It Lowers Your Risk for Diabetes

According to a 2002 study by Harvard researchers, women who frequently eat nuts and peanut butter are less likely to develop type 2 diabetes. The monounsaturated and polyunsaturated fats in peanut butter can increase insulin and glucose stability, according to Harvard School of Public Health researcher Rui Jiang, MD. In particular, the study found that women who were not at risk of type 2 diabetes had a 21 percent lower risk of developing type 2 diabetes than those who ate one tablespoon of peanut butter at least five times a week [9].

8. It May Help You Sleep

Peanut butter contains tryptophan, which helps increase your levels of melatonin, the sleep hormone, and serotonin, the happiness hormone. This can make you feel calm and promote a good night’s sleep [10].

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